You can estimate your caloric requirement by calculating your Basal Metabolic Rate. BMR is the sum total of the energy your body needs to function. By using a formula which combines BMR and activity levels, you can estimate the number of calories you need.

How can I calculate my BMR?

Calculating BMR is relatively simple. If you are an adult, you can calculate BMR using the following formula:

Now that I know my BMR, how can I use it to calculate my caloric requirements?

That can be done using the following formula:

Add this number to your BMR to get your recommended caloric intake. If you are trying to maintain your current weight, aim for the resultant caloric intake. If you are trying to lose weight, you must consume fewer calories than the result.

How can I cut down on calories?

Here are a few tips to help cut calories:

• Stay away with high calorie foods: A few simple swaps should help you achieve this goal. For instance, before reaching out for that bowl of strawberry ice cream, remember that it is loaded with calories. Swap it for non fat yoghourt with fresh strawberries. Make a list of the foods you eat frequently and check out their calorie content. For processed food, you can find this in their nutritional content label. Think about how you can replace high calorie foods with lower calorie ones.
• Go in for low calorie foods: Choose fat free products instead of regular ones. If you drink milk, choose skimmed milk over whole milk. Replace soft drinks with fresh juices and add plenty of fresh fruits and vegetables to your diet.
• Choose proteins: Proteins contain fewer calories and take a longer time to digest, thereby creating a sense of fullness for a longer time. Include protein rich foods like lean meat, beans and nuts into your diet.
• Eat smaller portions: Portion size makes a big difference to the number of calories you consume. Take portions which are just enough to make you feel full. Anything extra is just additional calories. If you buy processed foods, check the labels to find out how many calories are present per serving.
• Drink plenty of water: it will not only make you feel full and prevent you from unnecessary bingeing, but it will also keep you well hydrated.